Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Baby Zucchini Squash

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Baby Zucchini Squash	40%	13%	47%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Baby Zucchini Squash	Recommended Dietary Allowance
Energy	4.38% 127kcal	3.3% 95kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	11% 14g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	13% 5g	38g per day for Men 19-50 years
Protein	25% 14g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Baby Zucchini Squash	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	33.3% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	63.5% 254μg	22.7% 91μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	202% 182mg	172% 155mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40% 6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Baby Zucchini Squash	Recommended Dietary Allowance
Calcium	15% 150mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	49% 0.44mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	34.6% 2.77mg	44.8% 3.6mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	35.6% 150mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	38.7% 0.89mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	31.8% 222mg	60.3% 422mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	61.2% 2082mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	34.2% 3.76mg	11mg per day for Men 19-50 years
Water	11% 411g	11.4% 421g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Baby Zucchini Squash per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of Baby Zucchini Squash to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Baby Zucchini Squash:

• 1 pound of Cooked Chopped Frozen Broccoli has 2 times more Vitamin A, 1.3 times more Vitamin B1, 2.3 times more Vitamin B2 and 2.8 times more Vitamin B9 than Baby Zucchini Squash.
• While 1 lb of Raw Baby Zucchini Squash contains 1.5 times more Vitamin B3 and 1.3 times more Vitamin B5 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Baby Zucchini Squash provide similar amounts of Vitamin B6 and Vitamin C per one pound.
• Both Boiled Chopped Frozen Broccoli as well as Raw Baby Zucchini Squash have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Baby Zucchini Squash:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.6 times more Calcium than Baby Zucchini Squash.
• While 1 lb of Raw Baby Zucchini Squash contains 2.9 times more Copper, 1.3 times more Iron, 2.5 times more Magnesium, 1.9 times more Phosphorus, 3.2 times more Potassium and 3 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Baby Zucchini Squash contain similar levels of Manganese and Water per one pound.
• Both Boiled Chopped Frozen Broccoli as well as Raw Baby Zucchini Squash lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.7 times more Carbohydrate and 2.7 times more Fiber than Baby Zucchini Squash.
• While 1 lb of Raw Baby Zucchini Squash contains 2.5 times more Omega 3 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Baby Zucchini Squash offer comparable quantities of Protein per one pound.
• Both Boiled Chopped Frozen Broccoli as well as Raw Baby Zucchini Squash provide inadequate amounts of Energy and Omega 6 in one pound.